In reply to Inhambane:
> I was told by an ex army medic that your thirst response is a bit slow and by the time it kicks in your already a dehydrated.
I run ultra distance races so take a keen interest in taking in the right amount of fluid during races (where it's not unusual to lose a couple of KGs during a race, most of it water) and the golden rule there too is that if you're thirsty, you're already dehydrated.
Of course the opposite problem, more common in shorter events like marathons, is when people take in too much fluid which can bring on hyponatremia, where you're essentially diluting the sodium in your bloodstream.